This document discusses sports nutrition and what athletes should focus on eating for better performance. It covers the health benefits of proper nutrition, including weight control, increased lean body mass, and decreased risk of diseases. It then focuses on consuming the right amounts of fat, protein, carbohydrates, and hydration. It provides details on aerobic and anaerobic exercise, and recommendations for macronutrient intake before, during, and after both types of exercise. Common supplements are also outlined.

1. Sports Nutrition
What you should be eating for better performance.

2. Health Benefits
General
 Weight control
 Increased lean body mass
 Decreased risk of Cardiovascular Disease,
Stroke, Metabolic Syndrome, etc.
Sports Specific
 Increase in athletic performance
 Decrease in recovery time

3. The major things to focus on…
Fat
Protein
Carbohydrates
Hydration

4. Fat
 Compound that is insoluble in water (oils and animal fat)
 Ex-lard, butter, whale blubber, beef fat.
 Sometimes tastes good but can be terrible for you!
 Causes: heart disease, type 2 diabetes, musculoskeletal
disorders, cancer, and impotence.
 Good news!!! Obesity and being overweight is mostly
preventable!

5. Protein
 Compounds used to rebuild muscle tissue and improve brain
activity.
 Found in meat.
 High protein/low fat meats: Turkey, chicken, fish.
 High protein/high fat meats: ground meat (hamburger).

6. Carbohydrates
 Energy foods that make up a lot of your calories.
 Switched up between high glycemic and low glycemic
carbohydrates.
 High Glycemic: potatos, white bread, rice.
 Low Glycemic: Whole wheat bread, carrots, fruits.
 Must use for energy before a workout.

7. Two types of activity:
 Aerobic
 How muscles use oxygen for long workouts at a slower pace (4
lap run).
 Low intensity activity
 Done for longer periods of time
 Oxygen consumption meets demands of muscle activation.
 Anaerobic
 How muscles use no oxygen for short bursts (sprints,
weightlifting).
 Triggers lactic acid build up (the burn!!!!)
 2 seconds to 2 minutes in duration
 Promotes strength, speed, and power to build muscle mass.

8. Aerobic
 “With Oxygen”
 Long Duration
 Cycling
 Running
 PROTEIN
 Moderate PRO requirements (lean protein)
 1.2 – 1.7 g/kg
 CHO (Carbohydrates)
 5-12 g/kg dependent on intensity
 FAT
 Do not over restrict

9. Aerobic
 Pre
 45g CHO 30-60 min prior
 Limit fat, low-glycemic CHO (Whole wheat bread, oatmeal, pasta,
sweet potato, chocolate)
 During
 30g CHO/hr
 High-glycemic CHOs (white bread, rice, potatoes, corn,
bananas peaches,)
 Post
 4:1 ratio of CHO to PRO within 30 minutes
 Meal 2 hours after
 http://yourhealthybody.jillianmichaels.com/high-glycemiccarbohydrates-2594.html

10. Anaerobic
 “Without Oxygen”
 Short Duration
 Sprinting
 Weight Lifting
 PRO
 Increased PRO requirements
 1.4 – 2 g/kg
 CHO
 Necessary for muscle development
 FAT
 Do not over restrict

11. Anaerobic
 Before you exercise!
 Full meal 3 - 4 hours before
 Snack 30 minutes before
 During
 5 to 10 oz water or sports drink per 15-20 minutes
 Post
 Snack within 30 minutes
 4:1 CHO to PRO
 1 – 1.5g/kg CHO
 Hydrate for losses

12. Hydration
 Water
 Sports Drinks
 Water
 Electrolytes (sodium, potassium, calcium, etc.) Bananas
 These help your body absorb moisture.
 Glucose/Fructose Mixture (pineapple juice, cranberry juice)
 Consume adequate fluids to replace losses
 Exercise > 90 minutes
 Sports Drink
 Exercise < 90 minutes
 Water

14. Common Supplements
 Vitamins
 No Calories = No Energy!
 Energy Drinks
 5 hour energy – No Caffeine / Low CHO
 Monster / Red Bull
"The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts
expected to deliver either therapeutic benefits or adverse events".
Journal of American Pharmacists Association 2008

15. Protein
 Whey
 Isolated from milk
 “Fast Acting”
 Casein
 Isolated from milk
 “Slow Acting”
 Soy
 Isolated from the soy bean
 Vegan